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Instant Pot Groats
Instant Pot Groats

Step aside, rolled oats! There’s a new breakfast powerhouse in town! This little oat kernel contains all its phytonutrients to help you power through your day with no crashing and no hunger for hours. Think you already know oats? Try this recipe, and you’ll never go back to the rolled version!

Makes 8 one-cup servings.


2 cups organic groats

3 cups water

1 teaspoon ground cinnamon

½ teaspoon ground ginger

¼ teaspoon ground turmeric

Add-ins: chopped pecans, chopped walnuts, chopped apple, berries, banana, pumpkin puree, microgreens, flax meal, chia seeds, hemp seeds, or steamed and chopped dark leafy greens.

  1. Rinse the groats thoroughly under cold water to remove any dust or impurities. This will also help to prevent the groats from sticking to the bottom of the pot.
  2. Add the groats, water, cinnamon, ginger, and turmeric to your Instant Pot. Make sure the valve is closed and set it for full pressure for 5 minutes. When the pressure cooking is complete, allow it to remain on warm for 90 minutes.
  3. Remove lid and fluff with a fork. Transfer to a baking sheet and allow to cool, then place in a sealed container. The groats can be kept in the fridge to eat all week or in the freezer for three months.
  4. To prepare, add one cup groats to a sauce pan or a bowl with about ¼ cup plant-based milk. Warm on stovetop, or microwave for 30 seconds. Top with your desired add-ins.
Caryn Dugan
Caryn Dugan

Caryn Dugan adopted a plant-based diet in response to tragedy: in 2008, cancer took her father at an early age and, ten weeks later, tried to take her. In response to her diagnosis, she searched for an answer and found one in the growing body of literature supporting a whole-food, plant-based diet to bolster our natural immune system.


In her 15 years advocating for more plants on plates, Caryn, known as the STL Veg Girl, has spearheaded many successful plant-based events in St. Louis. Most recently, she opened the nation’s first plant-based nutrition and culinary education center, the Center for Plant-Based Living, near St. Louis, MO. The Center also serves as the studio where she and her medical director, Dr. Jim Loomis, film episodes of the popular YouTube series, The Doc and Chef. Find more at

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